How often does hunger come and you reach for chips, ice cream, cookies, anythng you can get your hands on? Well I'm going to share some healthy snacks for 50 calories or less and add in a recipe that you can make.
50 calories or less:
1/2 cup sliced zucchini with 2 tbs salsa- Whopping 19 calories
1/2 cup sliced fresh strawberries- Holy Cow 27 calories
1.3 cup unsweetened applesause sprinkled with cinnamon- 35 calories
1/2 cup cheese popcorn- 40 calories
1/2 mini bagel with 2 tsp fat-free cream cheese- 42 calroies
2 chocolate kisses- if you craving the chocolate- 49 calories
This is a little more than 50 calories, but if you want something little heartier, here it is:
Mexican Salsa Pizza: From Taste Of Home Comfort Diet
24 ServingsPrep/Total Time: 25 min.
Ingredients
1 prebaked 12-inch pizza crust
1 cup (4 ounces) shredded Monterey Jack cheese, divided
3/4 cup salsa
2 tablespoons minced fresh cilantro
Directions
Place crust on an ungreased baking sheet or pizza pan. In a small
bowl, combine 1/2 cup cheese, salsa and cilantro. Spread over crust
to within 1/2 in. of edges. Sprinkle with remaining cheese.
Bake at 350° for 20-25 minutes or until cheese is melted. Cut
into wedges. Yield: 2 dozen.
Nutrition Facts: 1/2 starch, 1/2 fat.
Wine: Sweet Red Wine: Enjoy this recipe with a sweet red wine.
* This can be used as a lunch or dinner meal also.
How is day 2 going for you? I tell you it's tough. Tip #2: Do not keep junk food on the house, not even for the children. If you shop healthy and have healthy foods in your home you will have no excuse but to eat right. Temptations is our downfall. So keep it out!
Workout for Tuesdays is the lower body and abs. This is what it looks like:
Barbell squat
Stiff leg deadlift
Leg extensions
Lying leg curls
Calf raises
Scissors
Crunches with weighted ball
Did you get your 30 mins of cardio in, whether it's the walk/run challenge or whatever you choose to do? Make sure you aim for least 5 days a week of cardio to burn that fat layer off.
Recipe of the day:
Snack: Cheese Puffs
1 cup water
2 tbs butter
1/2 tsp salt
1/8 tsp cayenne pepper
1 cup all purpose flour
4 eggs
1 1/4 cup shredded Gruyere or Swiss cheese
1 tbs Dijon mustard
1/4 cup grated Parmesan
In a large saucepan, bring the water, butter, salt and cayenne to a boil. Add flour all at once and stir until a smooth ball forms. Remove from heat; let stand for 5 mins. Add eggs one at a time, beating well after each addition. Continue beating until mixture is smooth and shiny. Stir in Gruyere and mustard.
Drop by rounded teaspoonful 2 in. apart onto greased baking sheet. Sprinkle with Parmesan cheese. Bake at 425 for 15-20 mins or until golden brown. Serve warm or cold.
Yields 4 dozen.
Nutritional facts: 2 appetizers equals
68 calories
4g fat (2 g saturated fat)
120 sodium
4g carbs
4g protein
Follow me on my blog each day to get more healthy recipes.
September 09, 2013 was Bodiworxx first official launch of the Biggest Loser Challenge. If you haven't had a chance, check out my YouTube channel, www.youtube.com/bodiworxx and check out the video about the challenge.
As I have posted on my YouTube channel, that I will post daily on how my challenge is going and keep you updated on my progress.
Day one workout, which was Monday, is upper body. I am doing 2 weeks of one set, weeks 3&4 is 2 sets and weeks 5&6 is 3 sets. You are lifting as much weights as you can but still able to do 8-12 reps. For the second set, you are increasing weights but only where you can lift for 6 sets and so on. I will post more about that program later.
Here is the workout for upper-body:
Bench press
Cable Rows
Shoulder press
Triceps push-down
Barbell curl
I am also following a walk/run program:
This week consist of walking 4 mins and running for 1, repeating a total of 5 times. Cardio is 30 mins.
Tip of the day: Do not, I repeat DO NOT skip out on breakfast. Not only is this to get your body out of starvation mode but it stabilizes your sugar level. If I don't eat breakfast, by 10:00 am I am exhausted. So make sure you are eating within an hour of getting up.
Are you ever confused about when to eat and what to eat? I know I am. It seems if I go longer without eating I'm not as hungry but when I eat multiple little meals a day I'm never satisfied. So what's a guy or girl to do?
Maybe we aren't eating the right contents in our mini meals. Look at your plate: is there a protein, a carb, a fiber on there? Those are the things that we need to keep us filling fuller longer.
Lets take a look at some meal plans and see what is recommended for multiple mini meals:
Meal plan 1:
Breakfast: oatmeal with apples and pecans and a pinch of cinnamon
Snack 1: hummus and veggies
Lunch: turkey and avocado wrap
Snack 2: mozzarella cheese stick and pear
Dinner: mediterranean pizza
Snack 3: hard boiled egg and apple
Meal 2:
Breakfast: banana spice smoothie
Snack 1: whole wheat bread with ricotta cheese fig and honey
Lunch: salad with hard boiled egg, raisins and almonds
Snack 2: apple , 22 pistachios
Dinner: quinoa bowl with stir fry
Here is a couple options to try to see how it curbs that hunger.
Stay tuned for release of my healthy cookbook. If you are interested in recipes I post or interested in seeing certain recipes for certain meals, subscribe and comment and I will hook you up.
Do you think egg whites and oatmeal is the only breakfast option you have? Don't let the bodybuilding standards enslave you. Try these yummy, fat-loss tasty recipes.
Everyone knows that breakfast is the most important meal of the day. After your body has fasted over night, you need something to kick start you body into a fat-burning machine. You want something that is filling, energizing but most of all......DELICIOUS! Most days, we eat basically the same things and our diet can get kind of boring. So, you might be thinking, hmmmm! What can I try that would be different but healthy? The first key is learning how to prepare good, healthy meals. You can never have too many recipes. So here are a few good healthy recipes that you can start adding to your recipe box.
#1: Egg white puffs
These are great on-the-go meal when you need something that you can transport easily, and that will be filling and healthy, all at the same time. Add your own twist to these and see what you can come up with.
In a sauce pan, heat non-stick cooking spray over medium high heat.
Blend all ingredients together.
Pour mixture on pan and add half the blueberries to the pancake.
When bubbles form on the surface, flip pancake and cook for another 2-3 minutes.
Once pancake is done, top with remaining blueberries and sugar-free syrup.
Nutrition Facts Recipe yields 1 serving
Amount per serving
Calories 372
Total Fat6 g
Total Carb45 g
Protein33 g
#3 Banana-Walnut french toast
Sometimes you just have to have french toast. Maybe it's a weekend morning and you just want some cozy, comfort food. All you need is just a little extra time to prepare this and you have a delicious, healthy breakfast.
I hope you have enjoyed this quick and easy healthy breakfast recipes. Make sure to follow my blog for more recipes like these and check us out on facebook @ bodiworxxteenfitness and on twitter @ bodiworxx. Also on Instagram, Pinterest and YouTube @ bodiworxx.
Like and subscribe to all the channels and see you next time! Happy Monday!
Recovery Act at work: How much are we doing locally to support the efforts of ending childhood obesity?
Michelle Obama's campaign to end childhood obesity promised to get kids moving and revamp school lunches - an effort that involves the family and community. How much have we contributed in Augusta and Rockingham counties in Virginia?
Sure our schools has revamped the menus adding whole grains and healthier choices, but as parents and community members, what are we doing to revamp our meals and encourage our kids to get moving?
Local governments play a crucial role in making it easy or hard for families to be physically active, find fresh fruits and vegetables. Comment and tell me how easy or hard it is for your area to be active and find fresh produce!
It all starts at the local level and most of it begins with you and me. I will tell you how I am helping. My passion and interest has always been health and children. At the end of 2012 I decided to pursue this passion and become a Certified Person Trainer as my first step. I am scheduled to take my exam for CPT the end of March 2013. As being certified, I want to focus on a teen fitness program. I have contacted 2 local elementary schools in this area to volunteer in their Physical Education program and to encourage the students in warm ups, fitness improvement and stretching. They were more than thrilled at the offer. I am so excited to get started. As an on-going project, I am incorporating local teens and families to help promote teen fitness through BodiWorxx. This gives teens the opportunity to share their information I am also working on a teen fitness competition that will be introduced into every high school from Rockingham County to Augusta County Virginia. This will run from Sept. 2013- May 2014. I am hoping as a community that you will join forces with me to promote, encourage and build BodiWorxx Teen Fitness in the efforts to end childhood obesity.
If you are interested in joining me, you can reach me at 540-849-7819 or via email at bodiworxx@gmail.com. I would love to hear what your family is doing to get healthy in 2013.
Please subscribe to my post and follow me on facebook.com/bodiworxxteenfitness.
Body image and self-esteem is not an easy subject to write about. We see all the images on TV, music videos and in magazines on a daily basis of what the "ideal" woman should look like. Who doesn't struggle with body image? As teens and as adults we both are constantly comparing ourselves to the images we see. I know I hear myself saying, I want my body to look like that. Truth is, if we had the money for makeup artist and photo-shopped our photos, we would look like that too.
Body image insecurities are starting to creep in as young as 9 yrs old. Girls especially are looking to fit in and the the one all the boys like, wanting to be the "pretty girl", the "popular girl". Many of them think, if I was thinner more people will like me and I can have a boyfriend. High school tends to be the "big" adjustment for many of these type of teens.
Girls tend to fall into a pattern their freshmen year that all the other girls have "perfect hair" and "perfect bodies" and they all date the "pretty boys" of the school. Admit it girls, we all had those thoughts too in high school. They want to be those girls and many will do whatever it takes to do so. This is when things start to spiral out of control. They become obsessed with food and counting calories to the extent of eating disorders. How many of us know a teen who has done this, just to fit in? How did it turn out? Most likely it killed their social life. It surely didn't turn out how they anticipated it would. They ended up looking too thin and sick and surely didn't have the energy to entertain a social life. That is what eating too little will do to you.
Here is the lesson to learn! It's NOT about fitting in but staying true to yourself. There is ALWAYS going to be people in life who look better than you and have more than you. That's just life! You can't change it. So don't waste your high school years worrying about how to become one of those "perfect" people but instead have fun, make memories and be silly. You can't relive those times once they are gone. Celebrate not being perfect and celebrate the things that make you unique.
Nowadays teenagers are constantly bombarded with unhealthy food choices and high calorie temptations that make gaining weight easy- candy, pizza, chips, soda. This all adds up to a vicious cycle of poor choices which leads to low self-esteem. Eating healthy doesn't mean that you have to give up your sweets totally, but knowing what you're eating and what's in your food can help you make better, healthier choices.
There are many apps for smartphones that make it easier to count calories and make healthier choices. MyFitnessPal is one that is excellent. It's free to use plus you can scan bar-codes from your food. It also has a fast food and exercise entry.
Here at BodiWorxx, our mission is to help teens fight obesity and get healthy. Having an app on your phone helps you to keep track of how many calories that you are consuming. We want to help our teens make healthy choices while they are out or at home.
BodiWorxx is beginning to work with the schools to create and send out health blogs, videos to our active users.
Our passion and devotion is to help fight teen obesity and to educate adolescents about nutrition and healthy eating and exercise.
Let's start taking action now. Teen obesity should end here and now. It's time to teach healthy behaviors and nutrition information to adolescents so they can spread their knowledge to future generations.
The more we know as consumers, the easier it will be to make healthier choices that nourish our bodies and improve our well-being.
